La Mesa Workout Blog

LEVEL ONE
AMRAP in 30 minutes
1 Mile Run (Buy In)
20 Russian KB Swings 53#/35#
10 Box Jumps 20″
20 Ab Mat Sit Ups
10 Split Squat Jumps
20 Squats
Post rep total.

LEVEL TWO
AMRAP in 30 minutes
100 Calories on Assault Bike (Buy In)
15 GHD Sit Ups
10 Alternating Pistols
15 SDLHP 95#/65#
10 Pull Ups
15 Overhead Squats
Post rep total.

OLD SCHOOL
3 Rounds
400m Run
30 Front Squat to Push Press 45#/35#
10 Burpees
+
1000m Row
+
3 Rounds
15 Deadlifts 135#/95#
10 Lateral Bar Hops R+L=1
15 Pull Ups
Post time.